Two common sources for protein supplementation are whey and casein. Interestingly, they both comes from cow’s milk.
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Whey protein makes up about 20% of the protein in milk and is extracted during the cheese making process. Casein protein makes up nearly 80% of the protein in milk and is responsible for its white color.
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(Fun fact - the 20:80 ratio of whey:casein in cow’s milk is essentially flipped to 80:20 in human breastmilk during early lactation).
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Both proteins are complete proteins, meaning they contain all essential amino acids. Notably though, whey contains more leucine than casein dose.
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Whey protein passes quickly through the digestive track and causes a sharp, transient spike in blood amino acid levels.
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Casein actually coagulates (or clots in to gel) inside of the stomach, which is why it takes longer to digest. For this reason, it supplies a slower, steady supply of amino acids.
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Both proteins contribute to muscle protein synthesis (MPS), but given whey’s sharp spike in amino acids and high leucine content, it is generally thought that MPS is how it contributes most to a positive protein balance.
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In similar fashion, given casein’s prolonged amino acid release, it likely contributes to a positive protein balance mostly by decreasing protein breakdown, in combination to MPS.
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Ideally, most protein intake would come from a variety of high-quality #wholefoods. However, sometimes supplementing is the only way to reach that daily protein goal.
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Do you use a protein supplement? If so, what kind?
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If you feel you’re struggling with your workouts why not get a friend involved! By having a workout partner you can push each other and provide the support on lifts #lift#gym#fitness#together#support#spot

TESTING THE EGO
At 74kg, I have a personal goal to be pushing 50kg DBs by the end of the year. This is the first time doing DB bench press for the first time in a few months, and haven’t done weights consistently since 2016. 👊🏼
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Definitely not something I would count as a ‘set’, however getting the bodies stabilisers used to the feel of the heavier dumbbells whilst doing 40s for reps. 💪🏽
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Any progress is good progress and next time these will be a lot cleaner! 🙏🏼
🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

LADIES... I am thinking about putting on a Females only lifting workshop
In the workshop I would teach barbell exercises on and off the rack & dumbbell exercises
I will help you load and offload the bar safely and give you confidence in knowing what weight suits ladies you and your training.
We will go over the techniques of popular resistance exercises:
Squats, deadlifts, hip thrusts, overhead press, bench press, landline exercises, lower and upper body dumbbell exercises...
So if you’re a regular gym goer but stick to the machines because free weights and lifting platforms scare the hell you... or maybe your a confident ‘Body Pumper’ yet when it comes to the open gym floor again you feel lost and nervous then this workshop will be perfect for you!
Resistance training is SO beneficial but it can be scary and especially when the weights area is dominated by big scary men/posers🙄
So if you would be interested in learning more about lifting weights and having the confidence to do it alone please DM me with your interest!
#loughton#essex#essextrainer#workshop#learn#liftweights#liftheavy#resistancetraining#confidence#lift